Hammonasset Conditioning + Fitness – CrossFit
Warm-up
Fish Game / Mobility
**Partner 1: **Fish Game (4 Minutes)
**Partner 2: **Mobility (4 Minutes)
4 Minutes of Mobility:
1 Minute Kettlebell Ankle Stretch (Each Side)
1 Minute Kettlebell Squat Hold
1 Minute Child’s Pose on Kettlebell
Penalty Based on Fish Game Scores
**0-200:** 10 Burpees + 10 Air Squats
**201-400: **8 Burpees + 8 Air Squats
**401-600:** 6 Burpees + 6 Air Squats
**601-800:** 4 Burpees + 4 Air Squats 801-1000: 2 Burpees + 2 Air Squats
**1001+:** No Penalty
*Learn more about how to play the Fish Game [Here](https://www.concept2.com/service/monitors/pm5/how-to-use/fish-game)*
Metcon
Review movement standards
Metcon (AMRAP – Reps)
Teams of 2, AMRAP 25:
3-6-9-12-15….
Calorie Row
Kettlebell Swings (53/35)
Wallballs (20/14)
*One partner working at a time
* Teammates will switch after completing full rounds
* Flow of Workout:
* Athlete 1 Completes Round of 3
* Athlete 2 Completes Round of 3
* Athlete 1 Completes Round of 6
* Athlete 1 Completes Round of 6
* ….
